Its Time to Care about Self-Care Melissa Hannah TIPS ON - PowerPoint PPT Presentation

It’s Time to Care about Self-Care Melissa Hannah

TIPS ON SELF-CARE Neglecting self-care can have negative effects on mind, body, and spirit, leaving parents/caregivers depleted and out of balance.

Let’s have a discussion on Self-Care  H ealthy Eating  A ctive Living  P ersonal Care  P ositive Thoughts  I nhale/Exhale- Breathe  M ental health/Mindfulness  E motional Health  S leep  S piritual Healing

H ealthy Eating “ Good Food = Good M ood” Healthy Eating and mental health • Serotonin • Helps regulate sleep, appetite, moods, and reduce pain. • About 95% produced in your gut • Your gut is lined with a hundred million nerve cells, or neurons • helps you digest food • “good” bacteria • Protect the lining of intestines • Strong barrier against toxins and “bad” bacteria • Limit inflammation • Improve absorption of nutrients from food • Activate neural pathways that travel between gut and the brain. What to do • Try eating a “clean” diet for two to three weeks. • Add fermented foods like kimchi, miso, sauerkraut, pickles, or kombucha. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

A ctive Living “A healthy mind lives in a healthy body” • Exercise helps memory and thinking- directly and indirectly. • Directly • reduces insulin resistance and inflammation • Indirectly • improves mood and sleep, and reduces stress and anxiety. • Better endurance, increased energy and stamina • Weight reduction • Aerobic exercises, such as jogging, swimming, cycling, walking, gardening, and dancing are proved to reduce anxiety and depression. • caused by exercise-induced increase in blood circulation to the brain • improves mental health by reducing anxiety, depression, negative mood, and increasing self-esteem and cognitive function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

P ersonal Care  Schedule those routine Dr. visits  Get your hair/nails done

P ositive Thoughts • Think positive • Imagine positive outcomes in a particularly challenging situation. • What to do: • Smile More • A University of Kansas study found that smiling — even fake smiling — reduces heart rate and blood pressure during stressful situations.

I nhale/Exhale…Breathe • Breath focus/deep breathing/diaphragmatic breathing evokes the relaxation response. • What to do: • The first step is learning to breathe deeply. • Air coming in through your nose fully fills your lungs and the lower belly rises. • Breathe out as if you were whistling. • Do this breathing 3 to 10 times.

M indfulness • Definition: A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. • When we practice mindfulness, our thoughts tune into what we're sensing in the present moment rather than rehashing the past or imagining the future. • What to do: • Think of the acronym SNACK • Stop • Notice • Accept • Curious • Kindness

E motional Health • Parents often have feelings that others will look down on them or think their selfish if they were to take time off for themselves- • Call or see a friend • Hang out for lunch or dinner • Find time to have coffee with a friend or relative • Get your hair done • It’s ok to say no to friends and children and say yes to your husband, boyfriend or partner. • Set limits on personal time to make relationships possible • Seek ideas on ways to have a weekly date with your partner

S leep • A good night's sleep helps foster both mental and emotional resilience. • Deepest stage of sleep produces physiological changes that help boost immune system. • REM (rapid eye movement) sleep- dream sleep. • Body temperature, blood pressure, heart rate, and breathing increase to levels measured when people are awake. • Studies report that REM sleep enhances learning and memory, and contributes to emotional health.

Spiritual Healing • Pray/Meditate • Join a bible study. • Attend a church service • Listen to inspiring music • Write in a journal

Thank you!!! Melissa Hannah United Parents OAC Grant Coordinator 805-384-1555 Like us on Facebook Parents and Caregivers for Wellness